What Science Really Says About The Nutrition Advice You Keep Hearing

In the age of social media influencers and wellness trends, nutrition myths spread faster than ever before. From cutting entire food groups to demonising natural sugars, misinformation can harm rather than help your health goals. Understanding the truth behind common diet beliefs allows you to make better food choices, maintain balance, and avoid unnecessary restrictions. Here, we tackle some of the most persistent nutrition myths and reveal what science actually says about them.

Myth: Carbohydrates Are Bad for You

Carbs have gained a bad reputation, especially with the rise of low-carb and keto diets. But carbohydrates are the body’s primary energy source, especially for the brain and muscles. Whole food carbs—such as oats, brown rice, quinoa, and fruit—are rich in fibre, vitamins, and minerals.

Refined carbs like white bread and pastries should be limited, not because they’re “carbs,” but because they lack nutrients. The truth is: not all carbs are created equal, and eliminating them entirely is unnecessary and unsustainable.

Myth: Fat Makes You Fat

The idea that dietary fat leads directly to body fat is outdated. In fact, healthy fats—such as those found in olive oil, avocados, nuts, and seeds—are essential for hormone function, brain health, and nutrient absorption. The body needs fat to thrive.

The real culprits behind weight gain are often excess calories, added sugars, and highly processed foods. Including moderate amounts of healthy fats in your diet can actually help with satiety and reduce overeating.

Myth: Detox Diets Cleanse Your Body

Juice cleanses and detox teas are often marketed as ways to "flush out toxins," but the body already has a highly effective detox system—your liver, kidneys, and digestive tract. No special drink or restrictive diet can improve what your organs already do naturally.

In fact, extreme detox diets can lead to nutrient deficiencies, fatigue, and even disordered eating patterns. A balanced diet rich in whole foods, fibre, and water supports natural detoxification far better than any marketed cleanse.

Myth: Eating Late at Night Causes Weight Gain

What you eat matters more than when you eat. Weight gain results from consuming more calories than your body needs—not from eating at a particular hour. While some studies show late-night eating is linked with poor food choices, the act of eating late itself isn’t inherently harmful.

If you’re hungry in the evening, it’s perfectly fine to eat something nutritious like yoghurt, fruit, or a handful of nuts. Consistency, portion control, and overall food quality are more important than the clock.

Myth: Natural Sugar Is Always Better Than Added Sugar

"Natural" sugars like honey, jaggery, or maple syrup are often seen as healthier alternatives to white sugar. While they may contain trace minerals, they still spike blood sugar and are metabolised similarly by the body.

All types of sugar should be consumed in moderation. Whole fruit, on the other hand, contains fibre that slows sugar absorption—making it a genuinely better choice. Swapping refined sugar for natural sweeteners doesn’t give you a free pass to consume them in large amounts.

Myth: High-Protein Diets Are Only for Athletes

Protein is essential not just for bodybuilders but for everyone. It supports muscle repair, hormone production, and immune function. While athletes may need more, everyday people also benefit from having protein with each meal.

Balanced protein intake can help with weight management by keeping you fuller for longer. Plant-based sources like lentils, beans, tofu, and nuts can meet protein needs just as well as animal-based ones when eaten in the right combinations.

Myth: You Must Drink Eight Glasses of Water a Day

The “8-glasses-a-day” rule is a general guideline, not a fixed requirement. Hydration needs vary based on age, activity level, climate, and overall health. You may need more or less than eight glasses depending on your circumstances.

Instead of fixating on a number, listen to your body. Thirst, urine colour, and dry mouth are all signs that can guide your fluid intake. Foods like fruits and soups also contribute to hydration.

When it comes to nutrition, one-size-fits-all advice is rarely accurate. Many popular diet myths are based on outdated science or oversimplified ideas. Instead of falling for trends, focus on balance, variety, and evidence-backed information. By questioning myths and understanding your body’s true needs, you’ll be better equipped to make informed decisions for long-term health—free from fear and fad.